Instructions

1. 1

   Sit down on the Preacher Curl Machine and select the weight.

2. 2

   Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up). Tip: Make sure that when you place the arms on the pad you keep the elbows in. This will be your starting position.

3. 3

   Now lift the handles as you exhale and you contract the biceps. At the top of the position make sure that you hold the contraction for a second. Tip: Only the forearms should move. The upper arms should remain stationary and on the pad at all times.

4. 4

   Lower the handles slowly back to the starting position as you inhale.

5. 5

   Repeat for the recommended amount of repetitions.